The Relationship Between Sleep and Stress — Complementary or Counterbalancing?
In class, students sit with drooping eyes, on the verge of drifting off. Stress is inevitable when faced with mountains of homework and looming exams, and a good night’s sleep often becomes impossible. One by one, students slowly close their eyes, rest their heads on their desks, and remain unaroused, only to draw a scolding from teachers who assume they’re lazy and disengaged. Yet when it comes to handling stress, I strongly believe that adequate sleep is crucial (though of course it’s best not to nod off in lessons!). In this article, I’ll explore how sleep and stress influence one another.
A recent study found that people who regularly get sufficient sleep are far less prone to emotional outbursts. Sleep specialist Dr. Michael J. Breus explains that sleep deprivation overloads the amygdala, which is the brain’s emotional-control centre. Research published in the Healthcare magazine also shows that a lack of sleep can leave you irritable or anxious over trivial matters. When you’re juggling stress and a host of challenges, sleep becomes a way of self-repair: lying in bed, wrapped in soft sheets and pillows, your tension fades away, bringing a seamless sense of relief, and your eyes soon follow.
So why do so many of us lie awake under pressure, staring at the ceiling until dawn? Acute bursts of stress, or even worse, chronic stress, also disrupt our sleep. Elevated cortisol and adrenaline levels keep us hyper-alert and energy-charged, making it hard to drift off. Over time, even the most comfortable bedroom can’t prevent chronic insomnia. And should you finally tumble into sleep, it may be so shallow you never truly rest, or you might awaken drenched in sweat after hormone-driven nightmares. In extreme cases, repeated sleepless nights and bad dreams can trigger “somniphobia,” a genuine fear of going to sleep, accompanied by feelings of anxiety and paranoia.
Sleep is one of the best ways to relax the body and mind, but too much sleep isn’t healthy either. A large UK medical study found that people who sleep more than 10 hours per night face a 56% higher risk of stroke-related death and a 49% higher risk of dying from cardiovascular diseases. Oversleeping can also throw your circadian rhythm off balance, diminish your concentration, worsen headaches and back pain, and even fuel depression or anxiety. The key is to keep your sleep duration within a healthy range — neither too little nor too much.
How, then, can we fall asleep more easily when under stress? Start by practising progressive muscle relaxation: tighten and then release each muscle group in turn to release your mental burdens and calm your mind. Create a soothing sleep environment by adjusting the air-conditioning, using incense or essential oils, and banishing electronic devices before bed so your mind can wind down. Avoid alcohol and caffeine in the evening, since both disrupt the brain’s chemical processes to induce sleep. Pursue hobbies you love, find comfort in music, or talk things through with friends to relieve tension. If you do find yourself wide awake, resist the urge to condemn yourself and accept the moment, because the more you worry about not sleeping, the harder it becomes.
I hope this article helps you understand the relationship between sleep and stress, and that you’ll soon enjoy deeper, more restorative rest that is free from anxiety!
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